Sunshine Baked Cod a Mediterranean Olive Herb Delight
Recipe Introduction: Let's Get Baking!
Fancy a trip to the Med without leaving your kitchen? Honestly, who doesn't? This Mediterranean Baked Cod with Olives recipe is your one-way ticket.
It's packed with sunshine flavors and is so simple, even I can't mess it up! The star? Flaky cod nestled amongst juicy tomatoes and salty olives.
Sunshine on a Plate
This Mediterranean Cod Recipe isn't some fancy pants dish. It’s humble, born from simple Mediterranean flavors. Think sun-drenched coasts and rustic kitchens.
Plus, it's seriously good for you, aligning perfectly with Healthy Mediterranean Diet Recipes . We're talking about lean protein and tons of good fats from those olives.
Quick and Easy Fish Fiesta
Ready for some good news? This Easy One Pan Mediterranean Cod takes hardly any time. Prep is like 15 minutes, and it bakes in about 20.
That means dinner is on the table in under 40 minutes! It makes about 4 servings, perfect for a family dinner or some fancy leftovers.
The Magic of This Bake
The Mediterranean Fish Bake is special because it's so versatile. You can easily swap out ingredients to suit your taste.
Plus, it's a complete meal in one pan. No need to make a million side dishes! But, honestly, the best part? It's ridiculously delicious and so easy to make.
Let's gather those ingredients!
Ingredients For Olive Tomato Cod Bake
Ready to dive into the ingredients for the Olive Tomato Cod Bake ? We're using about 1.5 lbs of Cod Fish With Olives , but don't sweat it if you are short a little.
- 2 tbsp Olive oil, extra virgin
- 1 medium Yellow onion, finely chopped
- 2 cloves Garlic, minced
- 1 pint Cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup Green olives, pitted and halved
- 2 tbsp Capers, drained
- 2 tbsp Fresh parsley, chopped
- 2 tbsp Fresh oregano, chopped
- 1 Lemon, zested and juiced
- 1/4 tsp Red pepper flakes (optional, for a little kick)
- Salt and freshly ground black pepper to taste
Ingredients & Equipment for Sunshine Baked Cod
Let's dive into what you'll need to make this Easy One Pan Mediterranean Cod! Honestly, the ingredient list might look a little long, but don't freak out.
It's mostly things you probably already have. This Mediterranean Cod Recipe is very forgiving!
Main Players: The Stars of the Show
- Cod fillets: 1.5 lbs ( 680g ). Aim for skinless and boneless. About 6oz (170g) each. Fresh is best, but frozen works too. Just make sure it's fully thawed! If they look dull, don’t buy.
- Olive oil: 2 tbsp . Get the good stuff! Extra virgin olive oil makes all the difference in this Baked Cod Mediterranean Style. I once tried it with cheap oil, and let me tell you... lesson learned!
- Yellow onion: 1 medium , finely chopped.
- Garlic: 2 cloves , minced. Don't skimp!
- Cherry tomatoes: 1 pint , halved.
- Kalamata olives: 1/2 cup , pitted and halved. These are key for that authentic Mediterranean flavor.
- Green olives: 1/4 cup , pitted and halved.
- Capers: 2 tbsp , drained.
- Fresh parsley: 2 tbsp , chopped.
- Fresh oregano: 2 tbsp , chopped.
- Lemon: 1 , zested and juiced.
- Red pepper flakes: 1/4 tsp (optional, for a little heat).
- Salt and pepper: to taste.
This Olive Tomato Cod Bake is so simple, it relies on really good ingredients. The Cod Fish With Olives takes on the flavours beautifully.
Seasoning Notes: The Secret Sauce
Forget boring fish! We're making Baked White Fish With Olives sing! The mix of parsley, oregano, and lemon gives it that classic Healthy Mediterranean Diet Recipes vibe.
For a little extra oomph, a pinch of red pepper flakes works wonders. If you don’t have fresh herbs, dried works, but use about a teaspoon of each.
Essential Equipment: Keep It Simple!
- 9x13 inch (23x33 cm) baking dish .
- Cutting board.
- Chef’s knife.
- Lemon zester.
- Measuring spoons and cups.
Seriously, that's it! No fancy gadgets needed for this Mediterranean Fish Bake . If you don’t have a lemon zester, just use a grater or finely chop the peel.
The Quick Fish Dinner Recipes like this is all about minimal fuss. I remember the first time I made this Baked Cod With Olives .
I was so nervous, but it came out perfect. So don't stress!
Cooking Method: Baking the Perfect Mediterranean Cod with Olives
Hey, mates! Ever wanted to whip up something that tastes like a sunny holiday but is actually super easy? Mediterranean Baked Cod with Olives is your answer! This Easy One Pan Mediterranean Cod recipe is proper lush.
And it is one of my favorite Quick Fish Dinner Recipes that is perfect for a weeknight. Honestly, it's so simple, even I can't mess it up! This recipe is all about fresh flavours and minimal effort, trust me! Let's dive in, shall we?
Prep Steps: Setting Up for Success
First things first, get your mise en place sorted. This fancy French term just means "everything in its place." Chop your yellow onion, mince the garlic, halve the cherry tomatoes and olives, and get those herbs ready.
It only takes about 15 minutes and makes the whole process a breeze. A good chopping board and chef’s knife are your best mates here.
Safety reminder : Wash your hands before you start cooking. We don't want any nasty bugs gatecrashing our Mediterranean Fish Bake !
step-by-step to Baked Cod Mediterranean Style
- Preheat the oven to 400° F ( 200° C) . Get that oven nice and toasty, eh?
- Heat 2 tbsp olive oil in a baking dish. Chuck in the chopped onion and cook for 5 minutes until soft. Then, add minced garlic and cook for another minute.
- Stir in halved cherry tomatoes, Kalamata and green olives, and capers. Season with salt and pepper. Cook for 5 minutes , until tomatoes soften. Now it's smelling like the Mediterranean!
- Pat 1.5 lbs of cod fillets dry. Season them with salt, pepper, and lemon zest. Don't be shy with that lemon zest.
- Place the cod on top of the tomato and olive mix. Drizzle with lemon juice.
- Bake for 20- 25 minutes , or until the cod flakes easily. The internal temperature should be 145° F ( 63° C) . Keep an eye on it; nobody likes dry fish!
- Garnish with fresh parsley and oregano. Serve immediately and bask in your glory!
Pro Tips for the Best Cod Fish With Olives
- Don’t overcook the cod! It’s a common mistake. Check for doneness at 20 minutes to avoid a rubbery disaster.
- Use good quality olive oil. It really makes a difference in this Olive Tomato Cod Bake . You know, the stuff you’d happily dip your bread into.
- make-ahead option : You can prep the tomato and olive mix a day in advance. Just keep it in the fridge and then chuck the cod on top when you're ready to bake.
Honestly, this Healthy Mediterranean Diet Recipes dish is a winner. It’s quick, easy, and tastes like a proper treat. You can’t go wrong with this Baked White Fish with Olives , Enjoy!
Recipe Notes for Your Best Ever Mediterranean Baked Cod with Olives
Right, so you’re about to embark on making Sunshine Baked Cod: A Mediterranean Olive & Herb Delight . Ace! Before you dive in, let’s chat about a few things that'll make your life easier.
Trust me, I’ve been there, done that, and rescued many a dinner from the brink. These notes are from my kitchen to yours!
Serving Up Sunshine: Presentation and Pairings
Honestly, half the battle is making it look pretty, you know? For plating, I love a good rustic vibe. Think chunky pottery plates.
A sprig of fresh parsley on top makes it pop. For sides, a simple couscous salad is banging. It soaks up all the yummy Olive Tomato Cod Bake sauce.
Or, if you are feeling fancy, go for some roasted asparagus or a light green salad with a lemon vinaigrette .
As for drinks, a crisp white wine like Pinot Grigio is chef's kiss .
Storing Like a Pro: Keepin' it Fresh
Let's talk about keeping this Mediterranean Fish Bake fresh. If you've got leftovers, just pop the Baked Cod Mediterranean Style in an airtight container and shove it in the fridge.
It'll be good for up to 3 days . Reheating is easy; just microwave it (though it might dry out a bit) or gently warm it in a pan on the hob.
Freezing? Hmm, I wouldn’t recommend freezing it, to be honest. The texture of the cod might get a bit weird.
Best to eat it fresh!
Adapt & Conquer: Variations for Every Palate
Here's where you get to be a bit of a kitchen rebel! Got allergies? No probs! Wanna make it lower carb? Easy peasy.
- dairy-free? This Mediterranean Cod Recipe is naturally dairy-free!
- Spice it Up: Add a pinch of red pepper flakes (1/4 tsp) for an extra kick, or even a drizzle of sriracha if you’re feeling brave.
- Seasonal Swaps: In the summer, try using sun-dried tomatoes for a more intense flavour. Winter? Root vegetables like carrots or parsnips roasted alongside the Cod Fish With Olives are lush.
Nutrition Nuggets: Goodness in Every Bite
This Mediterranean Baked Cod with Olives isn't just tasty; it’s pretty darn good for you too. We’re talking lean protein from the Baked White Fish with Olives , healthy fats from the olive oil, and loads of vitamins from the tomatoes and herbs.
It's a win-win! Plus, it fits right into many Healthy Mediterranean Diet Recipes and is an amazing Quick Fish Dinner Recipes .
So there you have it all my Recipe Notes to help you nail this Easy One Pan Mediterranean Cod recipe.
Don't be afraid to experiment, have fun, and most importantly, enjoy! You got this!
Frequently Asked Questions
Can I use frozen cod for this Mediterranean Baked Cod with Olives recipe?
Absolutely! Just be sure to thaw the cod completely before cooking. The best way to do this is to place it in the refrigerator overnight. Pat the thawed cod dry with paper towels before seasoning; this helps remove excess moisture and prevents it from becoming soggy during baking.
I don't have Kalamata olives. Can I substitute them?
You sure can! While Kalamata olives add a distinct briny flavour to the dish, other types of olives will work just fine. Black olives are a great substitute, or even Castelvetrano olives for a milder, buttery taste. Just remember, the flavour profile will be slightly different, but still delicious, innit?
How do I know when the Mediterranean Baked Cod with Olives is done?
The cod is done when it flakes easily with a fork. Gently insert a fork into the thickest part of the fillet and twist. If the fish separates into flakes, it's ready! An internal temperature of 145°F (63°C) is also a good indicator, if you have a meat thermometer handy.
Avoid overcooking, as cod can become dry and rubbery, which is a bit of a disaster.
Can I prepare this dish ahead of time?
You can definitely prep some of the ingredients in advance. Chop the onion, garlic, tomatoes, and olives ahead of time, and store them in the refrigerator. However, it's best to assemble and bake the dish just before serving for the best texture and flavour.
You wouldn't want your cod to be sitting around like yesterday's news, would you?
How should I store leftover Mediterranean Baked Cod with Olives?
Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. When reheating, gently warm it in the oven or microwave. Note that the texture of the fish may change slightly upon reheating, but it will still be tasty. It's also fantastic served cold the next day in a salad or sandwich!
Is Mediterranean Baked Cod with Olives a healthy meal?
Absolutely! This recipe is packed with lean protein from the cod, healthy fats from the olive oil and olives, and plenty of vitamins and antioxidants from the tomatoes and herbs. It's a balanced and nutritious meal that you can feel good about eating.
It’s practically a superfood, though maybe not quite as trendy as avocado toast... almost though!
Sunshine Baked Cod A Mediterranean Olive Herb De
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 350 |
|---|---|
| Fat | 20g |
| Fiber | 10g |
